- What's up, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna be showing you
how to burn fat fast
right from home
without any equipment.
And to do that,
we're gonna need to be applying these five things.
The first thing is being on a caloric deficit,
preferably a 300 to 500 calorie deficit.
As well as avoiding sodas, sugary drinks
and processed foods.
So your main goal should be to burn more calories
than you're consuming on a daily basis.
And that's gonna lead us to the second thing
that you should be doing to burn fat fast from home,
and that's gonna be consuming more protein
and filling up on veggies.
High protein intake will boost your metabolism
and help you to burn more calories
as well as build more muscle.
And having more muscle mass,
you'll burn more calories
as opposed to having more fat tissue.
And that's because muscle tissue
is metabolically more active
and burns more calories than fat tissue.
Now you also want to be filling up on your veggies
because they're filled with lots
of water, vitamins, and fiber.
And they're also low in calories,
helping you to stay full in a deficit.
Now, the third thing you want to be doing
is drinking more water.
Water is required to metabolize,
stored fat and carbohydrates.
Water helps remove waste from your body.
And it also assists in your workouts.
Keeping your body hydrated,
and help reduce muscle cramps and fatigue.
Drinking water can also suppress your appetite,
which is another great way
to help you maintain your caloric deficit.
Now, the fourth thing you want to be doing
is making sure that
you're getting enough sleep.
Sleep enhances your physical activity
as well as prevents insulin resistance.
So not only will getting enough sleep
give you more energy to burn more calories,
but you're also allowing your muscle fibers
to repair and recover,
preventing injury and improving your gains.
Now, on the other hand,
poor sleep can actually decrease
your resting metabolism,
causing you to burn even less calories.
So it's important that you're
getting enough sleep and rest,
and allowing your body to recover.
Now, moving onto the fifth and last thing.
That's gonna be, of course, working out.
Not only does it burn calories,
but it also increases your metabolism.
Working out will also allow you to build muscle,
which will help prevent muscle loss
on a caloric deficit.
Now, when you're trying to burn fat fast,
your goal would be to burn
as many calories as you can
in the least amount of time.
And to do that,
you need to select exercises for your workout
that are effective at burning calories
and that you can do for a duration of time.
And preferably, high interval training style.
HIIT training is way more effective at burning calories
than steady state cardio
when it comes to burning calories effectively
in the least amount of time.
And HIIT training has an afterburn effect
that will allow you to continue
to burn calories throughout the day,
even after you've completed your workout.
And that's exactly what we'll be doing today
to burn fat fast from home without any equipment.
So if you're ready to get started,
all you're gonna need is to make some space.
Then download the Heria Pro app
if you haven't already
in the App Store or Google Play Store.
Open up to the YouTube workout section,
you should find this routine
and then you're ready to get started.
We have seven highly effective
calorie burning exercises.
We're gonna be going for 45 seconds each exercise,
with a 15 second rest in-between.
This is how we're gonna incorporate HIIT training,
allowing us to burn more calories effectively
in a shorter amount of time
and continue to burn calories
even after we finish this workout.
So if you're ready to get started,
we're gonna start with the first exercise,
a good warm up.
That's gonna be high knee taps for 45 seconds.
You're gonna come up with one knee.
Then up with the other.
Squeeze your core,
regulate your breathing.
(upbeat music)
You wanna go at your own pace,
don't gas yourself out.
Just start warming up your body.
Here we go.
Five, four, three, two, and one.
All right, there we have it.
The very first exercise, great warm up.
Now we're gonna be getting into something
a little more intense,
bringing up the intensity with some burpees.
Now there's different levels of burpees.
So I want you to choose a level
that's gonna challenge you,
but allow you to do it for a full 45 seconds.
So if you're a complete beginner,
I want you to come down.
stand up.
If you want to take it up,
throw a push-up in there.
Next level, add a jump.
If you want to add more intensity,
bring up your knees.
(upbeat music)
Five, four, three, two, one.
All right, there we go
with the second exercise.
Bringing up the intensity
and now we're gonna bring it a bit back down.
The next exercise is jumping jacks.
So take a second to catch your breath.
In through your nose,
out through your mouth.
We're ready to get started.
Now you want to squeeze your core the entire time
as well as regulate your breathing.
If you do feel fatigued at any moment,
of course, you can slow down.
But don't stop.
If you do need to stop,
take a second to catch your breath
and then keep on going.
(upbeat music)
You want to keep going for the full 45 seconds
to create your high intensity.
Here we go, last couple seconds.
Five, four, three, two, and one.
All right, moving on.
Next exercise we're gonna
get into is gonna be push-ups.
Bringing up the intensity
again for this next exercise.
If you can't do push-ups for a full 45 seconds,
I want you to do them on an elevated surface.
Choose an elevation that's gonna challenge you,
but allow you to complete push-ups
for a full 45 seconds.
We're gonna go all the way down.
Chest to the ground, back up.
You wanna squeeze with your hands
as well as your core.
Keep your whole body straight.
(upbeat music)
Last couple seconds.
Five, four, three, two, one.
All right, 15 second break.
Next exercise we're gonna get into
is gonna be another core killer.
That's gonna be high plank to low plank.
As you can see,
now we're using different angles and body positions.
Not only to engage our core,
but to help us burn more calories,
which is gonna help us burn more fat.
So let's get into position.
We're gonna go for 22 seconds on one side,
and then we're gonna go 22 seconds on the other side.
So you want to get into a high plank.
Then get down one arm at a time into low plank.
Keep your core tight.
(upbeat music)
All right, switch.
(upbeat music)
Here we go.
Five, four, three, two, and one.
All right, take a tiny little break, 15 seconds.
We're getting into the next exercise,
again we're gonna switch the position.
We're gonna go for bicycles.
And for this exercise,
you want to lay flat on your back.
I'm already starting to break a sweat.
Here we go.
One leg fully extended.
The opposing knee is gonna come up,
touch your elbow.
Full extension.
Again, you want to create that intensity.
Try not slow down.
But if you need, to go ahead.
You can slow it down,
but do not stop.
Almost there, we just have one more exercise after this.
(upbeat music)
Here we go, last couple reps.
Give it everything you got.
Five, four, three, two, one.
All right, let's get on our feet
for this last exercise.
We're gonna go for switching lunges
for a full 45 seconds.
You want to give it everything you got
for this last exercise.
Now, if you have bad knees
or you can't jump for whatever reason,
you can always get into the lunge
and just walk it out.
For everybody else,
I want you to jump
and give it everything you got.
Last exercise, let's go for it.
(upbeat music)
Here we go, last couple of seconds.
Five, four, three, two, and one.
There you have it.
Last exercise to end this routine.
And I'm drenched in sweat,
in just seven minutes
without the need of any equipment right from home.
So make sure to do this routine
and follow these five steps
to be burning fat fast from home.
And if you were able to get through this
routine with me, congratulations.
You're on your way to getting shredded
and building a solid physique.
And the more you do this,
you're gonna be able to go for more rounds.
And to benefit the most out of this routines,
you want to be able to do it
at least three to four rounds
to complete the routine.
And don't forget to get this workout
as well as access to all my personal
workouts and workout programs
that I've created with specific goals in mind,
like burning fat while simultaneously
building solid muscle
with minimal to no equipment,
then make sure you download the Heria Pro app
in the App Store or Google Play Store,
then become a member at heriapro.com
and get full access to all
my routines, workout programs
and the actual workouts that I'm doing each day.
It's like having me as a personal trainer
right in your pocket.
So make sure you've downloaded the Heria Pro app
if you haven't already.
And if you enjoyed the video
and you'd like this workout,
then definitely smash that like button.
Leave a comment down below,
let me know we want the next video to be about,
and share this video with a friend
that's trying to burn fat fast from home.
And of course, if you haven't already,
make sure you've hit that subscribe button.
I post every single Thursday,
2 p.m. USA Eastern Time.
And if you comment within the first 30 minutes,
you always have a chance
to win some free Heria apparel.
And for more of my content during the week,
make sure you're following on Instagram.
Almost every single post,
I always do some type of giveaway.
So if you want a chance to be a part of that,
make sure you follow me on IG.
And lastly, before I go,
we have just restocked a couple of days ago
on our weight vest.
And they're almost all sold out.
So make sure you pick one up at chrisheria.com
before they're all sold out again
and you have to wait for the restock.
But we'll be restocking very soon.
So with that said,
I'll see you guys next Thursday,
2 p.m. USA Eastern Time.
Mad love, peace out.
(upbeat music)